28 Days Keto Diet Meal Plan

Now, the moment you’ve been waiting for – the meal plan!

Here, you’ll find a 28-day meal plan for the standard ketogenic diet,
divided into four weeks.

Every day you’ll follow the plan to eat breakfast,
lunch, and dinner, as well as a snack or dessert with a calorie range between
1,800 and 2,000.

One thing I want to mention before you get started is net carbs.

Many people who follow the ketogenic diet prefer to track net carbs rather
than total carbs.

To calculate net carbs, you simply take the total carb count of the meal and subtract the grams of fiber since fiber cannot be digested.

Personally, I prefer to track total carbs , so I have included the grams of fiber and net carbs in these recipes, so you can choose which way to go.

Personally, I prefer more buffer when it comes to the carb count, because I want to reduce the number of obstacles keeping me from ketosis.

Many of my followers as well as friends have raised this point and you can be sure quite
a few nights or afternoons were spent in heated debate!

Okay, it wasn’t that serious but suffice it to say that quite a bit of discussion went into this topic.

Therefore, I thought it might be better if I gave you a say in this net carb-total
carb debate.

You get to choose whichever you prefer. In my personal opinion, when you are in the initial stages of trying to enter ketosis, keeping your total carb count in mind is probably one of the better practices you can adopt.

A 20 to 50 gram range of carbs would usually work to push the body into a
ketogenic state.

After you have gotten keto adapted and the body gets used to burning fat for fuel, you can then start to bring net carbs into the equation.

Keep in mind the calorie range for these meal plans . If you’re trying the ketogenic diet for the first time,
however, it may be easiest to just follow the plan as is until you get the hang
of it.

The first week of this 28-day meal plan is designed to be incredibly simple in terms of meal prep so you can focus on learning which ###foods to eat and which to avoid on the ketogenic diet – that’s why you’ll find more smoothies
and soups here than in the following weeks.

If you finish the first week and
feel like you still need some time making the adjustment to keto, feel free to
repeat it before moving on to week two.

The meal plans also take into
account left-overs and the yields of various recipes, so that you have minimal
waste from your efforts in the kitchen.

So, without further ado, let’s take a look at the meal plans!

Day 1 Of 28 Days Keto Diet Meal Plan 

Breakfast
Sheet Pan
Eggs with
Veggies and
Parmesan
with 6 oz
Sliced Ham

Lunch
Cucumber
Avocado
Salad with
Bacon

Dinner
Grilled
Pesto
Salmon
with
Asparagus
and 2
Slices
Thick-Cut
Bacon

Snack/Dessert
Pumpkin Spiced
Almonds and (2)
Coco-Macadamia
Fat Bombs

Calories/Macros
Calories: 1940
Fat: 144.5g
Protein: 113g
Net Carbs: 21.5g

Note:
The all recipes for breakfast , lunch and dinner are described in a separated article .

On these article we have described the processing to prepare that delicious keto recipes.

To get more about it touch on these links

• Keto Recipes Preparation For Breakfast 
• Keto Recipes Preparation For Lunch 
• Keto Recipes Preparation For Dinner 
• Keto Recipes Preparation For Snack

Day 2 Of 28 Days Keto Diet Meal Plan 

Breakfast
Kale
Avocado
Smoothie
with 3 Slices
Thick-Cut
Bacon

Lunch
Bacon
Cheeseburger
Soup

Dinner
Leftover
Grilled
Pesto
Salmon
with
Asparagus
and 3
Slices
Thick-Cut
Bacon

Snack/Dessert
Tzatziki Dip with
Cauliflower and (1)
Coco-Macadamia
Fat Bomb

Calories/Macros
Calories: 1845
Fat: 140.5g
Protein: 116g
Net Carbs: 28.5g

Day 3 Of 28 Days Keto Diet Meal Plan 

Breakfast
Leftover
Sheet Pan
Eggs with
Veggies and
Parmesan and
3 Slices
Thick-Cut
Bacon


Lunch
Leftover
Bacon
Cheeseburger
Soup

Dinner
Cheddar-Stuffed
Burgers
with
Zucchini
and ½ Cup
Avocado

Snack/Dessert
Pumpkin Spiced
Almonds and (1)
Coco-Macadamia
Fat Bomb

Calories/Macros
Calories: 1875
Fat: 142.5g
Protein: 123.5g
Net Carbs: 22g

Day 4 Of 28 Days Keto Diet Meal Plan 

Breakfast
Almond
Butter
Protein
Smoothie
with 1 Cup Avocado

Lunch
Ham and
Provolone
Sandwich

Dinner
Chicken
Cordon
Bleu with
Cauliflower
and ½ Cup Avocado

Snack/Dessert
Tzatziki Dip with
Cauliflower and (1)
Coco-Macadamia
Fat Bomb

Calories/Macros
Calories: 1990
Fat: 149.5g
Protein: 118.5g
Net Carbs: 31g

Day 5 Of 28 Days Keto Diet Meal Plan 

Breakfast
Leftover
Sheet Pan
Eggs with
Veggies and
Parmesan and
2 Slices
Thick-Cut
Bacon

Lunch
Leftover
Bacon
Cheeseburger
Soup

Dinner
Leftover
Cheddar-Stuffed
Burgers
with
Zucchini

Snack/Dessert
Pumpkin Spiced
Almonds and (2)
Coco-Macadamia
Fat Bombs

Calories/Macros
Calories: 1880
Fat: 146g
Protein: 118.5g
Net Carbs: 23.5g

Day 6 Of 28 Days

Breakfast
Beets and
Blueberry
Smoothie
with 2 Slices
Thick-Cut
Bacon

Lunch
Baked
Chicken
Nuggets

Dinner
Leftover
Chicken
Cordon
Bleu with
Cauliflower
and 1 Cup
Avocado

Snack/Dessert
Tzatziki Dip with
Cauliflower and (1)
Coco-Macadamia
Fat Bomb

Calories/Macros
Calories: 1915
Fat: 147g
Protein: 114g
Net Carbs: 27.5g

Day 7 Of 28 Days

Breakfast
Leftover
Sheet Pan
Eggs with
Veggies and
Parmesan and
3 Slices
Thick-Cut
Bacon

Lunch
Taco Salad
with Creamy
Dressing

Dinner
Leftover
Chicken
Cordon
Bleu with
Cauliflower
and ½ Cup
Avocado

Snack/Dessert
Pumpkin Spiced
Almonds and (1)
Coco-Macadamia
Fat Bomb

Calories/Macros
Calories: 1980
Fat: 152.5g
Protein: 122.5g
Net Carbs: 24.5g


Day 8 Of 28 Days

Breakfast
Almond
Butter Muffin
with 6 oz
Sliced Ham

Lunch
Egg Salad
Over
Lettuce
with 2
Slices
Thick-Cut
Bacon

Dinner
Sesame-Crusted
Tuna with
Green
Beans

Snack/Dessert
Curry-Roasted
Macadamia Nuts
and (2) Sesame
Almond Fat Bombs

Calories/Macros
Calories: 1940
Fat: 155g
Protein: 112.5g
Net Carbs: 21

Day 9 Of 28 Days
Breakfast
Classic
Western
Omelet

Lunch
Egg Drop
Soup with
3 Slices
Thick-Cut
Bacon

Dinner
Leftover
Sesame-Crusted
Tuna with
Green
Beans and
½ Cup
Avocado

Snack/Dessert
Coconut Chia
Pudding and (1)
Sesame Almond Fat
Bomb

Calories/Macros
Calories: 1970
Fat: 152.5g
Protein: 118g
Net Carbs: 24.5g

Day 10 Of 28 Days

Breakfast
Almond
Butter Muffin
with 6 oz
Sliced Ham

Lunch
Leftover
Egg Drop
Soup with
3 Slices
Thick-Cut
Bacon

Dinner
Rosemary
Roasted
Pork with
Cauliflower
and 1 Cup
Avocado

Snack/Dessert
Curry-Roasted
Macadamia Nuts
and (1) Sesame
Almond Fat Bom

Calories/Macros
Calories: 1905
Fat: 148.5g
Protein: 17g
Net Carbs: 16g


Day 11 Of 28 Days

Breakfast
Cinnamon
Protein
Pancakes

Lunch
Bacon,
Lettuce,
Tomato,
Avocado
Sandwich
with 5 oz
Sliced
Ham

Dinner
Chicken
Tikka with
Cauliflower
Rice

Snack/Dessert
Coconut Chia
Pudding and (1)
Sesame Almond Fat
Bomb

Calories/Macros
Calories: 1990
Fat: 158.5g
Protein: 114g
Net Carbs: 20.5g


Day 12 Of 28 Days

Breakfast
Almond
Butter Muffin
with 6 oz
Sliced Ham

Lunch
Leftover
Egg Drop
Soup with
3 Slices
Thick-Cut
Bacon

Dinner
Leftover
Rosemary
Roasted
Pork with
Cauliflower
and 1 Cup
Avocado

Snack/Dessert
Curry-Roasted
Macadamia Nuts
and (1) Sesame
Almond Fat Bombs

Calories/Macros
Calories: 1905
Fat: 148.5g
Protein: 117g
Net Carbs: 16g

Day 13 Of 28 Days

Breakfast
Cinnamon
Protein
Pancakes

Lunch
Fried
Salmon
Cakes

Dinner
Leftover
Rosemary
Roasted
Pork with
Cauliflower
and 4 oz
Sliced Ham

Snack/Dessert
Coconut Chia
Pudding and (1)
Sesame Almond Fat
Bomb

Calories/Macros
Calories: 1925
Fat: 148.5g
Protein: 118g
Net Carbs: 20.5g

Day 14 Of 28 Days

Breakfast
Almond
Butter Muffin
with 6 oz
Sliced Ham


Lunch
Spring
Salad
with
Shaved
Parmesan
and 3
Slices
Thick-Cut
Bacon

Dinner
Leftover
Chicken
Tikka with
Cauliflower
Rice

Snack/Dessert
Curry-Roasted
Macadamia Nuts
and (1) Sesame
Almond Fat Bomb

Calories/Macros
Calories: 1920
Fat: 152g
Protein: 118.5g
Net Carbs: 17.5g


Day 15 Of 28 Days

Breakfast
Sheet Pan
Eggs with
Ham and
Pepper Jack
and 6 oz.
Sliced Ham

Lunch
Sesame
Chicken
Avocado
Salad

Dinner
Grilled
Salmon
and
Zucchini
with
Mango
Sauce

Snack/Dessert
Chocolate Almond
Butter Brownie and
(2) Layered
Almond Chocolate
Fat Bombs

Calories/Macros
Calories: 1825
Fat: 144g
Protein: 114g
Net Carbs: 17.5g


Day 16 Of 28 Days

Breakfast
Detoxifying
Green
Smoothie
with
4 Slices
Thick-Cut Bacon

Lunch
Spinach
Cauliflower
Soup with 4
Slices
Thick-Cut
Bacon

Dinner
Leftover
Grilled
Salmon
and
Zucchini
with
Mango
Sauce

Snack/Dessert
Bacon
Cheeseburger Bites
and (1) Layered
Almond Chocolate
Fat Bomb

Calories/Macros
Calories: 1850
Fat: 139.5g
Protein: 125.5g
Net Carbs: 25


Day 17 Of 28 Days

Breakfast
Leftover
Sheet Pan
Eggs with
Ham and
Pepper Jack
and 4 Slices
Thick-Cut
Bacon

Lunch
Leftover
Spinach
Cauliflower
Soup with 1
Medium
Avocado

Dinner
Slow-Cooker
Pot Roast
with
Green
Beans

Snack/Dessert
Chocolate Almond
Butter Brownie and
(1) Layered
Almond Chocolate
Fat Bomb

Calories/Macros
Calories: 1940
Fat: 150g
Protein: 117.5g
Net Carbs: 21g


Day 18 Of 28 Days

Breakfast
Nutty
Pumpkin
Smoothie
with 1 Cup
Avocado

Lunch
Cheesy
Buffalo
Chicken
Sandwich

Dinner
Beef and
Broccoli
Stir-Fry
with ½
Cup
Avocado

Snack/Dessert
Bacon
Cheeseburger Bites
and (1) Layered
Almond Chocolate
Fat Bomb

Calories/Macros
Calories: 1935
Fat: 139.5g
Protein: 130g
Net Carbs: 24.5g


Day 19 Of 28 Days

Breakfast
Leftover
Sheet Pan
Eggs with
Ham and
Pepper Jack
and 1
Medium
Avocado

Lunch
Leftover
Spinach
Cauliflower
Soup with 3
Slices
Thick-Cut
Bacon

Dinner
Leftover
Slow-Cooker
Pot Roast
with
Green
Beans

Snack/Dessert
Chocolate Almond
Butter Brownie and
(1) Layered
Almond Chocolate
Fat Bomb

Calories/Macros
Calories: 1840
Fat: 142g
Protein: 111.5g
Net Carbs: 20.5g


Day 20 Of 28 Days

Breakfast
Vanilla Chai
Smoothie
with 1 Cup
Avocado

Lunch
Coconut
Chicken
Tenders
with 1 Cup
Avocado

Dinner
Leftover
Slow-Cooker
Pot Roast
with
Green
Beans

Snack/Dessert
Bacon
Cheeseburger Bites
and (1) Layered
Almond Chocolate
Fat Bomb

Calories/Macros
Calories: 2005
Fat: 139g
Protein: 147g
Net Carbs: 16g

Day 21 Of 28 Days

Breakfast
Leftover
Sheet Pan
Eggs with
Ham and
Pepper Jack
and 6 oz.
Sliced Ham

Lunch
Avocado
Spinach
Salad with
Almonds
and 3 Slices
Thick-Cut
Bacon

Dinner
Leftover
Beef and
Broccoli
Stir-Fry

Snack/Dessert
Chocolate Almond
Butter Brownie and
(1) Layered
Almond Chocolate
Fat Bomb

Calories/Macros
Calories: 1840
Fat: 141.5g
Protein: 118.5g
Net Carbs: 16.5g



Day 22 Of 28 Days

Breakfast
Tomato
Mozzarella
Egg Muffins
with 6 oz.
Sliced Ham

Lunch
Parmesan-
Easy
Chopped
Salad

Dinner
Crusted
Halibut
with
Asparagus
and 1
Medium
Avocado

Snack/Dessert
Coconut Vanilla
Cupcake and (1)
Layered Coco-Chia
Fat Bomb

Calories/Macros
Calories: 1980
Fat: 150g
Protein: 116g
Net Carbs: 21g


Day 23 Of 28 Days

Breakfast
Crispy Chai
Waffles with
6 oz. Sliced
Ham

Lunch
Cauliflower
Leek Soup
with
Pancetta
and 3
Slices
Thick-Cut
Bacon

Dinner
Leftover
Parmesan-Crusted
Halibut
with
Asparagus
and 1 Cup
Avocado

Snack/Dessert
Cinnamon Quick
Bread and (1)
Layered Coco-Chia
Fat Bomb


Calories/Macros
Calories: 1985
Fat: 148g
Protein: 119.5g
Net Carbs: 23g

Day 24 Of 28 Days

Breakfast
Leftover
Tomato
Mozzarella
Egg Muffins
with 6 oz.
Sliced Ham

Lunch
Leftover
Cauliflower
Leek Soup
with
Pancetta
and 3
Slices
Thick-Cut
Bacon

Dinner
Hearty
Beef and
Bacon
Casserole

Snack/Dessert
Coconut Vanilla
Cupcake and (2)
Layered Coco-Chia
Fat Bombs

Calories/Macros
Calories: 1980
Fat: 150g
Protein: 117g
Net Carbs: 23g


Day 25 Of 28 Days

Breakfast
Leftover
Crispy Chai
Waffles with
6 oz
Sliced Ham

Lunch
Three Meat
and Cheese
Sandwich

Dinner
Sesame
Wings with
Cauliflower
and ½ Cup
Avocado

Snack/Dessert
Cinnamon Quick
Bread and (1)
Layered Coco-Chia
Fat Bomb

Calories/Macros
Calories: 1930
Fat: 147g
Protein: 114g
Net Carbs: 16.5g


Day 26 Of 28 Days

Breakfast
Leftover
Tomato
Mozzarella
Egg Muffins
with 6 oz.
Sliced Ham

Lunch
Leftover
Cauliflower
Leek Soup
with
Pancetta
and 4
Slices
Thick-Cut
Bacon

Dinner
Leftover
Hearty
Beef and
Bacon
Casserole
with 1 Cup
Avocado

Snack/Dessert
Coconut Vanilla
Cupcake and (1)
Layered Coco-Chia
Fat Bomb

Calories/Macros
Calories: 1950
Fat: 143.5g
Protein: 122g
Net Carbs: 22g


Day 27 Of 28 Days

Breakfast
Broccoli Kale
Egg
Scramble
with 2 Slices
Thick-Cut
Bacon

Lunch
Beef and
Pepper
Kebabs

Dinner
Leftover
Hearty
Beef and
Bacon
Casserole
with 1 Cup
Avocado

Snack/Dessert
Cinnamon Quick
Bread and (1)
Layered Coco-Chia
Fat Bomb

Calories/Macros
Calories: 1965
Fat: 148g
Protein: 115.5g
Net Carbs: 27g


Day 28 Of 28 Days

Breakfast
Leftover
Tomato
Mozzarella
Egg Muffins
with6 oz
Sliced Ham

Lunch
Simple
Tuna Salad
on Lettuce

Dinner
Leftover
Sesame
Wings withCauliflower
and 1/2 Avocado

Snack/Dessert
Coconut Vanilla
Cupcake and (1)
Coco-Chia Fat Bomb

Calories/Macros
Calories: 1960
Fat: 148g
Protein : 123.5
Net Carbs : 20g

Related Articles:
•Keto Diet Latest Menu List Vs Breakfast Lunch or  Dinner
•Keto Recipes Preparation For Breakfast
•Keto Recipes Preparation For Lunch
•Keto Recipes Preparation For Dinner